April 18, 2019 by DNRadmin

4/18/19

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If you get a chance, say hello to this months Fundamentals crew. They graduate fundamentals on Friday and then will be joining you all in the regular CrossFit classes!

Freedom WOD Classes

Warm Up:5 Mins
5 Min Circuit
30 Sec Plank Hold
1 Power Clean
1 Low Hang Power Clean
1 High Hang Power Clean
200 M Row, Run, Bike or Ski Erg

Strength: 15 Mins
Loading Week
Cleans
5×3 @ 80-85%

Metcon : 25 min cap
30 Rounds
1 HSPU
2 Hang Power Cleans 135/95
3 Burpees

Elite Competition Class

Active Recovery Day

Performance Power Training

Thursday, April 18th, 2019
Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
5×5
-then
2xMax Reps Push Press @5 rep weight

GainCity: 
Incline DB Bench
5×12
Supine BB Row Complex https://youtu.be/QB1VFrDdYOU
3xTo failure
Tabata alternating (4mins)
Plate Curls/Bus Driver’s
DB Supinated Rows https://youtu.be/madfhQGE_vE
5×20

Afterburner: (optional)
7mins: Max Rounds
10 Pullups
10 Cal bike
20 Mountain Climbers

ONE WEEK FREE TRIAL

CONTACT

2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

https://www.facebook.com/CrossFitDNR/

Terms and Conditions for trial week

You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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